Benefits of cat fish…

Catfish are one the oldest and most widespread fish species.

In fact, catfish adapt so well to their environment that they thrive worldwide, with the exception of a few places with extreme temperatures.

You’ll regularly see this fish on restaurant menus and at grocery stores, so it’s natural to wonder whether it’s healthy.

This article details the nutrients, benefits, and downsides of catfish.

Nutrition facts

This common fish has a terrific nutritional profile.

A 3.5-ounce (100-gram) serving of fresh catfish provides (1Trusted Source):

  • Calories: 105
  • Fat: 2.9 grams
  • Protein: 18 grams
  • Sodium: 50 mg
  • Vitamin B12: 121% of the Daily Value (DV)
  • Selenium: 26% of the DV
  • Phosphorus: 24% of the DV
  • Thiamine: 15% of the DV
  • Potassium: 19% of the DV
  • Cholesterol: 24% of the DV
  • Omega-3 fatty acids: 237 mg
  • Omega-6 fatty acids: 337 mg

In addition to being low in calories and sodium, catfish is packed with protein, healthy fats, vitamins, and minerals.

SUMMARY

Catfish is a low calorie, high protein seafood that’s a great source of nutrients, including vitamin B12, selenium, and omega-3 and omega-6 fatty acids.

Is Catfish Healthy? Nutrients, Benefits, and More

Written by Cecilia Snyder, MS, RD on March 30, 2020 — Medically reviewed by Miho Hatanaka, RDN, L.D.

Catfish are one the oldest and most widespread fish species.

In fact, catfish adapt so well to their environment that they thrive worldwide, with the exception of a few places with extreme temperatures.

You’ll regularly see this fish on restaurant menus and at grocery stores, so it’s natural to wonder whether it’s healthy.

This article details the nutrients, benefits, and downsides of catfish.

live catfish swimming

Nutrition facts

This common fish has a terrific nutritional profile.

A 3.5-ounce (100-gram) serving of fresh catfish provides (1Trusted Source):

  • Calories: 105
  • Fat: 2.9 grams
  • Protein: 18 grams
  • Sodium: 50 mg
  • Vitamin B12: 121% of the Daily Value (DV)
  • Selenium: 26% of the DV
  • Phosphorus: 24% of the DV
  • Thiamine: 15% of the DV
  • Potassium: 19% of the DV
  • Cholesterol: 24% of the DV
  • Omega-3 fatty acids: 237 mg
  • Omega-6 fatty acids: 337 mg

In addition to being low in calories and sodium, catfish is packed with protein, healthy fats, vitamins, and minerals.

SUMMARY

Catfish is a low calorie, high protein seafood that’s a great source of nutrients, including vitamin B12, selenium, and omega-3 and omega-6 fatty acids.

Health benefits of catfish

Given that catfish is a good source of various nutrients but low in calories, it’s considered nutrient dense. In fact, it may provide a number of benefits.

Packed with lean protein

Protein is one of the primary sources of energy in your diet. It’s also responsible for building and repairing tissue and muscle, as well as serving as the building blocks for many hormones, enzymes, and other molecules.

One 3.5-ounce (100-gram) serving of catfish provides 32–39% of your daily protein needs in only 105 calories (2Trusted Source).

For comparison, the same serving of salmon provides around half of your daily protein needs but over 230 calories.

Nutrient-dense protein sources like catfish may aid weight loss by boosting feelings of fullness. This fish is also a great option for people who are watching their calorie count but want to make sure they’re getting enough nutrients.

Rich in omega-3 fatty acids

The U.S. Department of Agriculture (USDA) recommends eating up to 8 portions of fish or other seafood each week (3Trusted Source).

One reason for this recommendation is that catfish and other seafood tend to provide more omega-3 fatty acids than other foods (4Trusted Source).

Omega-3 fatty acids are renowned for their role in brain health. Although more research is needed, they may even help treat neurological and mental conditions, including memory loss, attention deficit hyperactivity disorder (ADHD), and depression (56Trusted Source).

What’s more, omega-3s are linked to improvements in skeletal muscle strength, heart health, and even the gut microbiome — the collection of healthy bacteria in your gut (7Trusted Source8Trusted Source9Trusted Source10Trusted Source).

Given that your body cannot produce omega-3s on its own, you need to get them through your diet. One 3.5-ounce (100-gram) catfish fillet delivers 237 mg, or 15–20% of the Adequate Intake (AI) for adults (5).

A review of 23 studies in over 1 million people associated eating fish with an overall lower risk of death — and a 7% reduction in the chance of death for every 200 mg of omega-3s consumed daily (11Trusted Source).

A good source of vitamin B12

A single 3.5-ounce (100-gram) serving of catfish boasts up to 121% of the DV for vitamin B12, which many people are deficient in (1Trusted Source).

Though several fish are high in this vitamin, catfish is a particularly outstanding source.

Adequate vitamin B12 levels are tied to several potential health benefits, including improved mental health, protection against heart disease, and prevention and treatment of anemia 

SUMMARY

Catfish are low in calories and nutrient dense. What’s more, they pack plenty of protein, omega-3 fatty acids, and vitamin B12.